VASA TP (Interval) 2 sets (12 X 25 fast/ easy, 100 pull, 100 kick) + 12 X 25 fast / easy - Copy/Nina

• Swimming
• 40mTime
• 4482Stress
• 8.11Intensity
• 111Popularity

About this workout

This workout features a demanding VO2 max main set of 3 sets of 6 x 35 seconds at 80% FTP with short recoveries, perfect for boosting your aerobic ceiling and preparing for those race kicks and climbs. It's a great option for mixing into your routine when you're looking to push your limits without burning out.

Workout structure

• 4:20 min @ 75% (75w)
• 6X
  • Rest 15 sec
  • 25 sec @ 110% (110w)
  • Rest 35 sec @ 80% (80w)
• 15 sec
• 2:15 min @ 90% (90w)
• Rest 30 sec
• 2:15 min @ 80% (80w)
• Rest 30 sec
• 6X
  • 25 sec @ 110% (110w)
  • Rest 35 sec @ 80% (80w)
  • 15 sec
• 2:15 min @ 90% (90w)
• Rest 30 sec
• 2:15 min @ 80% (80w)
• Rest 30 sec
• 6X
  • 25 sec @ 110% (110w)
  • Rest 35 sec @ 80% (80w)
  • 15 sec
• 2:30 min @ 75% (75w)